Top 15 Foods to Help You Sleep Better

Cherries, often referred to as Cherry, are fruits with a single stone similar to plums, peaches, apricots, or almonds. Cherries are usually eaten raw like other common fruits or can be found in fresh fruit salads with seeds removed beforehand. Additionally, they are used in yogurt dishes due to their excellent tangy taste. In baking, cherries are dried and used as decorative items to enhance the appeal of pastries.

In an experiment, researchers found that cherry juice is a rich source of melatonin, which enhances sleep quality. They found that adults with chronic insomnia symptoms could reduce severe symptoms by drinking cherry juice twice daily.

Studies have shown that consuming sweet or tart cherries can help you sleep deeper and better after a few days of use. The recommended amount is about 25 sweet cherries or approximately 100 cherries per day. You can process them into concentrated juice instead of using such a large quantity. This effect is achieved thanks to melatonin - an important hormone for sleep.

Cải xoăn thuộc loại rau họ cải, như bông cải xanh, bắp cải, súp lơ, rau xanh collard và mầm Brussels. Hiện cải xoăn có khá nhiều loại và lá của chúng có thể có màu tím hoặc màu xanh cùng với dạng lá xoăn hoặc lá phẳng. Trong đó, phổ biến là loại cải xoăn kale hoặc cải xoăn Scots, lá màu xanh, hơi cứng. Cải xoăn là thực phẩm làm mạnh, bổ dưỡng cũng như chứa nhiều loại hợp chất có lợi, mang tính dược liệu mạnh cho sức khỏe.

Chứa ít Magie nhưng cải xoăn lại rất giàu Canxi, Vitamin nhóm B và chất béo Omega-3 giúp cải thiện hoạt động não bộ, tăng tổng hợp Melatonin từ Tryptophan và giảm thiểu tình trạng mất ngủ. Ngoài ra, cải xoăn còn chứa nhiều chất chống oxy hóa như Vitamin A và C cũng giúp giảm mất ngủ và mệt mỏi do stress oxy hóa. Cải xoăn được khuyến cáo nên ăn khoảng 70 – 140 g mỗi ngày. Cải xoăn có thể chế biến dạng hấp, xào, làm salad hoặc nước ép đều tốt.

Một nghiên cứu khoa học gần đây cho biết những người thiếu ngủ là do thiếu canxi. Do đó, ăn nhiều lá rau xanh mỗi ngày là sự lựa chọn tuyệt vời và an toàn để tăng độ canxi trong cơ thể bạn.

Fresh milk is rich in calcium, nutrients, and vitamins such as vitamin D, vitamin K, phosphorus, magnesium... Drinking fresh milk helps prevent osteoporosis, weight loss, reduce fatigue, increase absorption capacity....

Drinking a warm glass of milk before bedtime will help you fall asleep more easily. Milk contains tryptophan and amino acids that promote better sleep. Moreover, milk is a source of calcium, which helps regulate melatonin production, and calcium is also effective in reducing stress, stabilizing nerve fibers.

According to a September 2021 experiment, casein trypsin hydrolysate, a component of milk - also known as casein trypsin hydrolysate (CTH) - has been shown to enhance sleep. According to the study, hundreds of peptides - amino acid chains - found in CTH have the ability to improve sleep faster, deeper, and reduce sleep disorders. These peptides bind to GABA-A receptors. These receptors in the brain help inhibit nerve signals and promote sleep. According to the American Chemical Society statement, the proportion of experimental mice quickly sinking into sleep increased by 25%, and the duration of sleep was also 400% higher than the control group.

Almonds are an excellent source of nutrients. 28 grams of dry roasted almonds contain 18% of the daily phosphorus requirement and 23% of the daily riboflavin (B2) requirement for an adult. Eating almonds regularly may help reduce the risk of some chronic diseases, such as type 2 diabetes and heart disease. This is believed to be due to the monounsaturated fats, fiber, and antioxidants in almonds.

Almonds can also help improve sleep quality. Like other nuts, almonds are abundant in the hormone melatonin. Melatonin regulates your biological clock and signals your body to prepare for sleep.

A study examined the effects of feeding mice 400 mg of almond extract. It found that the mice slept longer and deeper compared to when they did not consume almond extract. If you want to eat almonds to see if they help with insomnia, a 28-gram serving (about a handful) is sufficient.

Trà hoa cúc được mệnh danh là liều thuốc ngủ tự nhiên tốt nhất. Uống một cốc trà hoa cúc trước khi đi ngủ sẽ giúp bạn Uống trà gì dễ ngủ thì không thể không nhắc tới trà hoa cúc. Bởi trà Hoa Cúc có hương vị ngọt nhẹ, mùi thơm thoang thoảng có tác dụng an thần, giảm stress và hỗ trợ ngủ ngon.

Theo các nghiên cứu trong thành phần hoa cúc có chứa hoạt chất apigenin. Hoạt chất Apigenin là một chất chống oxy hóa có tác dụng làm dịu thần kinh trung ương. Từ đó giúp cơ thể thư giãn và dễ dàng chìm vào giấc ngủ ngon.

Bên cạnh đó, một số nghiên cứu cho thấy trà hoa cúc còn có tác dụng kháng khuẩn gây cảm cúm và giúp làm giãn mạch máu, hạ huyết áp, giảm mỡ trong máu, đặc biệt là làm dịu bớt căng thẳng thần kinh, giúp bạn ngủ ngon giấc mà không bị trằn trọc.

Dark Chocolate, also known as Black Chocolate, is a meaningful gift for couples. Besides, it is also a very healthy food. Therefore, this product is increasingly popular and becomes a favorite food of many people.

A recent study suggests that eating dark chocolate can help improve sleep. The nutrients in dark chocolate keep the biological clock running smoothly, support the immune system, and prevent cancer and heart diseases.

The tryptophan in dark chocolate helps produce serotonin - controlling and normalizing your mood and sleep. Therefore, eating a moderate amount of dark chocolate before bed not only helps you sleep better but also improves your mood.

Sleep plays a crucial role in everyone's life. Only those who have experienced or are experiencing insomnia fully understand the suffering that this condition brings. From now on, you don't need to worry too much about treating insomnia. Walnut, a nutrient-rich fruit, has a very high efficacy in treating insomnia.

Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper. They contain over 19 types of vitamins and minerals. Additionally, walnuts are an excellent source of healthy fats, including omega-3 fatty acids and linoleic acid. Furthermore, some researchers assert that eating walnuts helps improve sleep quality because they are one of the best food sources of melatonin.

The fatty acid content of walnuts can also contribute to better sleep. Walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid that is converted into DHA in the body. DHA can increase serotonin production. If you have trouble sleeping or suffer from insomnia, eating a few walnuts before bedtime may be helpful. About a handful of walnuts is sufficient.

Kiwi fruit is a small-sized fruit with a myriad of health benefits. Its green flesh is fragrant and sweet, packed with nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. Additionally, it's rich in antioxidants and provides ample dietary fiber.

This nutritionally dense green-fleshed fruit is one of the best foods to enhance sleep quality. Kiwi contains low calories but is rich in essential nutrients. It's abundant in vitamin C, E, serotonin, and folate, four vital nutrients that support sleep. A medium-sized kiwi contains only about 50 calories but provides up to 117% of the recommended daily value of vitamin C and 38% of the recommended daily value of vitamin K.

According to numerous studies on the effectiveness of kiwi in improving sleep quality, this fruit is a must-add to your daily diet. Not only does it aid sleep, but it also enhances digestive health, reduces inflammation and swelling, and lowers cholesterol levels in the blood.

Fatty fish, such as salmon, tuna, and mackerel, are incredibly beneficial for health. They are rich sources of vitamin D. Additionally, these fatty fish are abundant in omega-3 fatty acids, especially EPA and DHA, two fatty acids proven to reduce inflammation.

According to numerous studies, the combination of omega-3 fatty acids and vitamin D in fatty fish can effectively improve sleep quality. Moreover, these nutrients help boost serotonin production, a chemical that enhances sleep.

Furthermore, a study found that most types of fish, especially salmon, sardines, and tuna, contain vitamin B6. Vitamin B6 plays a crucial role in melatonin production, which supports sleep.

Broccoli soup, also known as cauliflower or broccoli florets, is a vegetable belonging to the Cabbage family, originating from Europe. Broccoli soup is divided into two types: white broccoli (cauliflower) and green broccoli (broccoli).

This is a familiar vegetable and is included in the list of vegetables to eat when experiencing sleep disturbances, as it provides the body with a dose of tryptophan. When entering the body, tryptophan participates in the process of synthesis to produce serotonin, which then continues to transform into melatonin.

The hormone melatonin directly affects the brain to create drowsiness and help you quickly and deeply fall asleep. Therefore, broccoli soup is also considered one of the 8 effective vegetables for treating sleep disturbances, but you should consume them about 3-4 hours before bedtime, as the abundant fiber content can cause heaviness if eaten too close to bedtime.

Note: People with gout should not eat too much broccoli soup because it has a very high purine content.

Banana is one of the most important staple crops on the planet. It is a plant species belonging to the Musa genus originating from Southeast Asia and widely cultivated in warm regions. Banana is a rich source of healthy fiber, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients.

There are many varieties and sizes of bananas, ranging from green to yellow. However, there are now also some red banana cultivars available. Banana is a nutritious food, providing essential nutrients and benefits for digestion, heart health, and weight management. Additionally, bananas are a convenient snack.

Not only rich in the mineral potassium, bananas are also an excellent source of vitamin B6. Vitamin B6 is essential for the production of melatonin, helping to improve sleep quality. Therefore, eating a banana every day not only provides you with many nutrients and energy but also makes it easier for you to fall asleep, prevents sleep deprivation, and avoids feeling tired in the morning.

Have you ever tried making nutritious Miso soup from Japan for your family's health? Did you know that Miso, a fermented seasoning made from Japanese soybeans, is the essence behind creating traditional, simple yet incredibly flavorful and nourishing soups?

Drinking Miso soup promotes better sleep, so you should keep instant Miso packets at home. Miso contains amino acids that enhance the production of the natural hormone melatonin, which is beneficial for sleep. Melatonin induces drowsiness. Furthermore, studies have shown that hot drinks like Miso soup, tea, also aid in treating cold symptoms, helping you sleep better when feeling unwell.

You should have congee in the morning. Alternatively, a bowl of hot oatmeal at night feels really comforting. Clinical nutritionists suggest that congee is warm, soft, easy to eat, inexpensive, easy to prepare, and highly nutritious.

In its composition, congee contains calcium, magnesium, silicon, and potassium, all of which are essential for sleep. Eating sugary foods before bedtime causes restlessness. Instead, have a bowl of congee and fruits like bananas.

Traditional medicinal foods for treating prolonged insomnia:

• Pork loin congee: This medicinal dish nourishes the mind and calms the spirit, making it suitable for cases of prolonged insomnia and physical weakness. Use pork loin, plain rice, and medicinal herbs such as ginseng, yuanzhi, and various spices and herbs. Clean the pork loin, cut it into pieces, rinse the rice, brew the two medicinal herbs carefully to extract the liquid, then put everything in a pot to cook into congee. When the congee is tender, season it with spices and add herbs to eat hot.
• Ganoderma lotus seed congee: Use 50g of glutinous rice, 60g of lotus seeds, 50g of ganoderma, and 30g of white rock sugar, cook the congee as usual, and eat it about 1 hour before bedtime to help easily fall asleep and sleep better. Lotus seeds have excellent sedative properties for treating insomnia. Consuming this medicinal dish continuously for 1 week will show clear results.
• Longan and lotus seed congee: 30g of longan, 30g of lotus seeds (without the core), and 50g of glutinous rice. Clean the rice thoroughly, wash the other two ingredients. First, put the rice and lotus seeds in to cook until nearly tender, then add the longan and simmer until the congee thickens, season with the desired spices to eat. Eating regularly will help improve sleep, making it easier to sleep, significantly improving prolonged insomnia.
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Lettuce belongs to the group of nutritious vegetables, low in calories but rich in vitamins and minerals, serving as antioxidants - substances that are very beneficial for health. Lettuce is a soft, tasty vegetable, a plant in the dandelion family with a slightly bitter and cool taste. It can dispel stagnant qi, dissolve swelling and pain, and is very effective for people with heat in their blood causing acne, scaly skin, and postpartum women experiencing painful breast engorgement. Moreover, it is a food that helps improve sleep quality, used very effectively. Although not the perfect light meal before bed, lettuce truly brings benefits in treating insomnia.

Lettuce contains phytonutrients or lactucarium (a substance that induces sleep, reduces pain, and promotes relaxation). If you don't like to eat lettuce before going to bed, you can pour boiling water over the lettuce to brew it like brewing green tea and add a little honey for a sweet flavor.

A lettuce salad for dinner may help us fall asleep faster, as lettuce contains lactucarium, a substance with sedative properties that affects the brain similarly to opioids.

At night, you often have trouble sleeping well, shallow sleep may be due to not getting enough protein in the light meal before bedtime, that meal is too high in sugar, carbohydrates in cakes, candies, starch-containing foods metabolize into sugar, increasing blood sugar levels while sleeping leading to waking up at 2-3 am.

Eggs are a rich source of protein and we usually only eat eggs for breakfast without knowing that eating boiled eggs at night is very beneficial for sleep. Eggs contain proteins to make you feel full and tryptophan to help you sleep better.